Diet and Nutrition Questions

I have heard amazing things about "Eat Fat, Lose Fat" by Mary Enig. Often, when we think we are eating "healthy" we aren't getting enough of fat, which is actually essential to brain and nerve function and not as bad as everyone makes it out to be, as long as it's good fat and not hydrogenated or deep-fried fat! =)

You should try weight watchers. I love it. The meetings are awesome for helping to learn portion control etc. Good luck.

It's the old willpower and honesty thing for me. If I track my intake diligently, the pounds drop off me. I still allow yummy treats but it's the portion control aspect that saves me and eating a lot more fruits and veggies. When I stick to that, even at almost 50, it works. The operative phrase for me is "when I stick to it".

My doctor and I were talking about it and I laughed. We were talking about how I find it harder to keep my weight at an ideal level these days. She responded with "It's a simple equation: the less you eat, the more you lose". Ouch! So true!

Antidepressants don't help. Breads don't help. A busy life doesn't help. Family members often don't help. Just remember, muscle is heavier than fat. At least that is one consolation! Do you really need to lose weight or is it the veritable gravity factor playing it's mean games on you? I swear my body has rearranged itself over the years!

The things that have worked the best for me have been the following:

1) Drink lots of water, especially when I have the urge to eat
2) Go for an apple (granny smiths are great year-round) at your mid-morning or mid-afternoon snack. It has enough crunch and juiciness to satisfy me longer than other things. Other good snacks are carrot sticks and/or cheese. Of course, that depends on if you like all of those.
3) Write everything (and I mean everything) down for a couple weeks to make sure you're not slipping in some extras mindlessly
4) For me, the Weight Watchers point system works well. IF I stick to it, I'm golden.
5) Portion control, portion control, portion control.
6) Set a goal of at least 5-6 fruits or vegetables and 6-8 glasses of water a day. You'd think that would be easy, but it can be surprisingly hard, especially when a yummy snack is easier to access. If you really stick to that, the pounds may melt off.

I swear, after 40, it's been a challenge! Best of luck to you! It sounds like you are doing a lot of good things already. I can't imagine a day where my thighs HAVEN'T rubbed together!

Try more water and uping your protein levels, especially at night. Lay off anything to much at night especially carbs and sweets. Eat more proteian and vegs. later in the evening. I cut out carbs at dinner and it was huge!

M. SAHM and WAHM and love it!

You might want to make sure you are eating enough calories. My understanding is that if you aren't, your body can go into "starvation mode" and may hoard the calories you do intake.
Good luck!
J.

I know you are looking for answers related to food but I would like to suggest making a dramatic change to your workout routine, if you haven't already tried that. If you change it up (rather than just increasing the intensity of what you're already doing) then you might find that different muscles are being recruited. For instance, if you usually run or bike try doing yoga everyday for a week instead. Bikram yoga is a really intense workout. If you don't lift weights you could try adding that to your routine, or try swimming. Anything that will recruit different muscle groups will help.

As far as nutrition goes, make sure you are eating real food, not processed. I have a lot of friends who think they eat healthy but everything they eat is low-fat this, or no-sugar-added that, very few actual fruits vegetables or whole grains, just a lot of processed foods with health claims on the labels. I'm not saying that this describes you, I have no idea what you eat, but just make sure it's mostly non-processed real organic food. just my 2 cents. I could talk about food all day! if you need recipes hit me up on private message.

ps- you're lucky your thighs just started rubbing at 40; I think I first experienced "chub rub" at age 13.... :)

Hi G., I can empathize with your issue, as I experienced the same thing about 5 years ago (although I am much older than you are). Like you, I have never had a weight issue even after having 3 children -- my stomach was always flat, and life was good. When I hit 60, I began to have a 'tummy' and things were starting to get flabby. I found that using Shaklee's all-natural Cinch (along with some exercise) enabled me to drop 10 pounds within 2-3 weeks. So, whenever I see myself drifting to the 'extra tummy area', I begin using Cinch for a few weeks. It comes as a powder in vanilla, chocolate, strawberry and cafe latte. You can mix it with milk or water - you have one drink for breakfast and another for lunch and then have a regular supper using common sense as to what and how much; however, there is a cinch website that will help you with menu planning if you wish. Yes, I am a Shaklee distributor and am proud to offer such a nutritional and valued product. One of the important reasons that Cinch stands out above its competitors is that it contains Leucine so that you do not lose muscle, you just lose fat. Please check it out at my website www.emilytaft.com - just click into "Weight Management" on the left side menu. Please feel free to contact me with any questions - ____@____.com or at ###-###-####. Best Wishes. E. Taft

G.,

Good for you! Most folks you see walking around that are obese, were walking around ignoring that extra 5 lbs...which, as you say, turns into 10 then 20 and so on. You have all the theories right. You know the equation.

Less calories + Exercise = Weight loss.

Unsure what you are doing for exercise or for how long. Need to do at least 20 minutes for it to START being effective...but better to do it for an hour or more to get the best effect. At some point a person's body becomes desensitized to the same type of exercise. You may need to change WHAT you are doing and how long you are doing it. Better also, to find something you LOVE doing. That way it's not work. It's fun! I hear running is the best for weight loss but not everyone enjoys it! Biking is a top notch exercise avenue but it demands a bit of investment in gear...and I don't mean leisurely pedaling down the street for 2 miles. I mean getting a cyclocomputer and clocking yourself at a brisk pace for 15 or more miles. Better even, because I find this helps tone upper body, ease into mountain biking...and I mean MOUNTAIN BIKING...in the woods with rocks, bridges, roots, fallen trees and lots of hills. Get muddy! Get aggressive!

Regarding eating...graze. Little bits all through the day (avoid that "big meal" full kind of eating). I believe it when you say you eat healthy. May need to cut down on the portions in order to make the above equation work. By just taking out 500 calories a day, you can lose a lb. a week.

A close friend of mine has battled her weight for years. She's had 3 kids. After her last, she was in a constant battle to lose the weight. She was a size 12. She's now a size 6. She did it all in the last 6 months by cutting back on her food portions, significantly. She looks great!

It's not easy but, respectfully, you know what you need to do. Make it a priority. You'll do it!

Good luck!

K.

Hi G.
Reliv has a new product called Glucaffect. It is designed to help control blood sugars and clinical trials show an average of 16 lb wt loss over 8 wks. It is safe and effective-NO warning label.
J. H

Hi G.: First of all, hats off to you for eating healthy and exercising. DONT stop that. I am 43 years old and I am known as the DIET QUEEN...you name it, I've tried it, including hypnosis, body wraps, fads etc.....which none of them work to get to the ROOT of the problem. There is ALWAYS a REBOUND.
The last year has TOTALLY changed the lives of our family members. We have ALL approached weight loss and weight loss freedom with a Nutritional Cleansing and Fat Burning System. It is the ONLY thing that has worked for us and maintenance is easy. This program RESHAPES your body, going in after STORED FAT AND INCHES.
As a family of 4, we have released over 130lbs and 125" in less than 4 months.
Are you interested in knowing more? I am here to help-----I've been there and I am helping others achieve their weight loss goals while helping with health related issues at the same time. Let me know and we can have a friendly chat.
C. Hunter
Have a wonderful day

Hi G.,
At your age, it's hormonal. Buy the book from Belly Fat to Belly Flat by C W Randolph, MD...it makes a sense. I see it at the gym all the time women(& men)working out just about everyday and not much changing. Taking care of what's happening on the inside will produce better outside results. Diet, exercise, vitamin supplements, balancing creams, etc....all matter after 30.

Good luck,
K.
www.kellymcinnis.myarbonne.com

Hi G.,

I know how frustrating it can get - especially being that I'm over 40 now. A couple of things I have been told (by professionals) is to take a good look at what you're doing now. For example, try changing up your menu a bit, even if that includes adding a little fat. Any change might help to "re-charge" your metabolism. If you only eat 3 meals a day, try eating 4 or 5 smaller ones throughout the day to keep your stomach full & your metabolism going. The same is true for your workout. If you're doing the same routine, switch it up a bit.

Our bodies change every 7 years, so we have to change what we do to take care of them. What might have worked for me a few years ago, might need some "tweaking" now. Good luck to you!!

L.

I am 45 and 5'7". I was always naturally thin but when I hit 40 it changed! I don't exercise near as much as you do, but what I have found works for me is being careful of how much I eat, cutting down on proportions, especially at lunch and dinner time. I also eat less bread which was a weakness of mine. Eating smaller meals, even if I have to have a healthy snack in between, has worked for me.

Hi G.,
Sorry this is late advice, but ...
I noticed the same thing happen to me. I was also tired all the time and found out I had hypothyroidism. After being put on medication, I felt better, but never lost the extra few pounds. I am now 44. Last year I needed to go on a wheat/Gluten and dairy free diet due to allergies. I lost inches within 3 or 4 days! I was not trying to lose weight, it just melted off me! I eat as much as I want of anything wheat/gluten and dairy free and have not gained it back. I am not even exercising other than a walk once in a while. I will warn you it is not easy to do. Eating in a restaurant is a challenge! But there are great wheat and gluten free products out there now, and other than pizza, I don't really miss anything!
Oh, I also don't drink alcohol. That I miss sometimes! ;-)

Are you making sure that you are eating the proper amount of fruits/veggies? I am sure that you are hydrating well w/ all the exercise...water is so important in weight loss.
Are you mixing up your workouts....cardio, weight training, ect?

I use a product called Omnilife, they are natural products derived from plants and herbs and contain vitamins and nutrients. I lost a total of 15 pounds in 7-8 months drinking this and with diet and exercise. The product works by helping you eliminate fat from your system by sweat during work outs and in your urine. You will feel better and have more energy and you will see results without funny side effects. If you are interested, email me and I will get you more info and I can get you started ASAP!

Thanks
G. Castano

email: ____@____.com

It's very common for women approaching, in or finishing menopause to retain weight. There can be so many reasons for this. Assuming you have no underlying health issues (such as thyroid problems), then there is obviously an issue with the way your body processes food and turns it into fat. You may actually be exercising too much or incorrectly, so that your body is trying to protect itself by storing fat. The weight problem in the US is getting worse and worse, partly due to bad habits such as processed food, but primarily because even our "healthy" foods are so nutrient-deprived that we just aren't getting what we need. We are the most overfed and undernourished country in the world. You are TRYING to eat healthy but obviously you are missing something and your body is compensating for that lack by retaining fat. You could benefit from a truly balanced nutritional supplement which is so unique it is patented. I work with many people who have stabilized their bodies by giving their cells the best fuel possible so they function properly. My friend Joanne lost 35 pounds and 27 inches, and my friend Connie lost 100. My friend Dianne lost just the "last 10" she'd been struggling with for 20 years. They all did the same thing. And they're never sick, they have much more energy, and they've gotten rid of so many other health issues like allergies, migraines and fibromyalgia. I'd love to have you talk to them. Just don't accept these bodily changes as inevitable - believe it or not, nutrition is the key. What you're doing isn't working, so what do you have to lose?

Hi G.,
I am 35 and just noticed the same problem. This is how I am tackling it (and it's working over time):

1. Eat at set times, 5 times a day. I wouldn't exactly "graze" as someone has suggested. It's not about eating ANYTIME you're hungry; it's important to teach your body when to be hungry and when to satisfy the hunger. So three meals (breakfast, lunch, dinner) and two snacks, mid-morning and mid-afternoon. Be sure each meal has protein and vegetables (you didn't mention if you have any dietary restraints/issues like vegetarian, glutten-free...). In your snacks if you can get in calcium like a yogurt or a bit of cheese or milk, and fruit or veggies.

2. At mealtime, serve yourself a little bit less than you actually think you want to eat. It will probably fill you up all the same and you'll eat a bit less than you would if you served yourself more, which you'd probably finish by inertia. Most of us have a "clean your plate/don't waste food" mentality, so we finish everything to the point of being stuffed. Not good for us. Serve yourself less!

3. As much as you can, don't eat outside of these set times. Even if you're hungry. This is how you lose weight! You won't go into starvation mode just because you don't eat every time you're hungry, provided you are getting the proper nurtition (which, if you do as above, you will). A lot of diets sell people on the idea that "you never have to deprive yourself." Perhaps after a while your body will learn never to be hungry outside of the set times but that hasn't happened to me yet. Keeping in shape means self-discipline. If you do get hungry, try to drink something instead of eating. Such as coffee or tea or infusion. If you do eat (if you experience a drop in blood suger or are just tooo damn hungry!) as much as you can make it something healthy. A granola bar, for example.

4. Stay hidrated. Water all day long, at least a liter and a half a day.

5. Let yourself have treats now and then. For me this is the easiest to follow!!! :-) If you have the willpower, eat the smallest size of something or split with someone so that you don't feel guilty later. Treats are meant to be enjoyed after all, not about feeling guilty.

Good luck, keep up the exercise which it sounds like you have under control!

how many calories are you eating per day? How much of that is carbs? Are you eating alot of white bread/pasta/bagels etc? How about dairy?
I lost a lot of weight (40lbs) when I stopped eating such large meals (I started using a small plate instead of a big one) and mainly stopped eating carbs and dairy. Try to keep a nutrition journal for a week to see what you are really eating then you can start to fix things.
The main point is you want to cut out all the extra things that your body does not need, and increase the amount of healthy food so you are not hungry. Have snacks around all the time such as raw nuts, raw veggies and fruit. Even have a bunch of salads with beans. White flour (pasta, potatoes, bread, etc) will make you so very hungry so try to avoid it totally.

Hi G.,

Sometimes changing your workout completely is the trick. And yes you will get hungrier. Your supposed to eat when you are hungry. One thing you can also do is watch you carb intake. Make sure you drink plenty of water. You need water so you will sweat. If your not sweating with your work out your not drinking enough water. And if your not sweating you will not lose the weight your trying to. I learned this from my trainer. He noticed I was not sweating at all.
And reaching 40 is the wonderful age I started to gain and it was harder to lose. I also got my thyroid checked at 40 and I did need medication. I eat right and make sure my work out has highs and lows. I may run or walk real fast for 10 minutes, then I will hold back for 3 minutes, then fast again for 10. I always mix my workout up also.
Have fun doing it!!!

D.